EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

Ilmakyykkytekniikka
Valakyykkytekniikka

Sumo deadlift 3 RM, then sets with 90-80-70% (choose reps)

A,
Concentric Back Squat 1x1
Concentric means that you will be starting this lift from the BOTTOM of the rep. Hip crease should be below the knee and you should be in a solid “bottom” position in the squat.

Use the heaviest weight you can for the set.

Find a heavy single for the day in 20 mins.

B,
6 rounds for time of:
18/15 assault Bike Calories
3 Rope Climbs

Goal: sub 12 mins

C,
Optional
For distance:
Ruck: 1x 60 mins @ 12/9kg

Find a trail and get outside.

Rästi

20 x WB
15 x Sit Up
10 x Pull Up
rest 30s btw rds
keep steady pace

Omatoimi lämmittely:

4 rounds for time:

4 chest to bar
6 clean and jerk
8 hand release push-up
10 air squat

A,
Snatch Balance + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
Complete as many rounds as possible in 15 mins of:
75 Wall Balls @12/9kg
50 Toes-to-bars

Goal: 1+ round

C,
3 rounds for quality of:
Zercher Carry, pick load 15m
Ring Support Hold, 15 secs
Zercher Carry, pick load 15m
Lateral Raise Hold, pick load, 15 secs

Zercher Carries- moderate to heavy load

Rest as needed between each round.

Alkulämmittely ja mobility

Suunnitellaan yhdessä treeni suosikkiliikkeistä

Loppuvenyttelyt

Mukavaa joulua!

3 rounds “Lynne”
for Max Reps
Bench Press (bodyweight)
Pull-Ups